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Healthy eating for teens


Healthy Eating For Teens:

Healthy eating,

if you endure diabetes or not, a balanced and good diet of food and drink is so important. The food you choose to eat not only helps you manage your diabetes but also your weight management and long-term conditions such as; Also helps manage heart disease, stroke, and certain types of cancer or any harmful disease.

Controlling your weight and being active in a balanced diet can help you manage your diabetes. The information provided will help you to choose healthy foods to help you manage your diabetes.

Key Tips for Healthy Eating for Diabetes

1. Regular meals
Key Message: Make it a goal to eat three meals a day and avoid eating.

In a normal day, the intake should be around breakfast, lunch and dinner. This will help keep your blood glucose stable, keep energy levels high and help you avoid snacks.

2. Carbohydrates containing sugar
Key Message: Limit Mixed (Free) Sugar to 30 grams per day.

Having diabetes does not mean that you should stop eating sugar altogether. The best way to do this is to eat a balanced diet and enjoy a small number of sweets and beverages occasionally.

3. Starchy carbohydrates.
Key Message: Include starchy carbohydrates in every staple food, choose high-fiber and wholegrain options that have a low glycemic index value.

Although starchy carbohydrates are healthy food, they do affect blood glucose levels. With more carbohydrates, blood glucose levels rise. Conversely, if you eat less, your blood glucose levels will be less affected. Choosing starchy carbohydrates that are high in fiber and whole grains and have a low glycemic index will have less of an effect on your blood glucose levels. They can also help keep you full for a long time, so it can also help you lose weight.

4. Fruits and vegetables
Key Message: Aim to eat at least five servings of fruits and vegetables each day.

Fruits and vegetables are good sources of fiber, they also contain high amounts of essential vitamins and minerals. Eating a wide variety of foods and aiming for at least five portions each day can help reduce the risk of developing many health conditions such as; High blood pressure, heart disease, stroke, obesity, and certain types of cancer. As an added bonus energy (calories) they are high in fiber, meaning they can help maintain a healthy weight. Fresh, frozen, dried, canned fruits and canned vegetables in water without any sugar or salt juice, it all counts.

5. Salt
Key Message: Aim not to take more than 6 grams of salt per day.

Eating too much salt can raise your blood pressure, especially if you are overweight or have a high blood pressure problem in your family. This is a cause for concern, as high blood pressure increases the risk of developing coronary heart disease.

6. Alcohol
Key Message: Don't drink more than 14 units of alcohol a week, including non-drinking days.

If you regularly consume more alcohol than the recommended amount, the risk of many diseases increases, such as blood pressure and certain types of cancer. Having diabetes does not mean that you have to abstain from alcohol. In fact, the government guidelines for drinking the right amount of alcohol are the same, whether you have diabetes or not.

7. Omega 3 fatty acids
Key Message: Aim for 2 servings of oily fish each week.

Omega 3 fats are essential fatty acids that cannot be made in adequate amounts by the body. They can lower blood triglycerides (a type of fat found in the blood) and help protect against heart disease.

8. Fat
Key Message: Aim to reduce your total fat intake, replacing saturated fats with unsaturated ones.

To gain or maintain a healthy weight, it is important to reduce your total fat intake. Saturated fats with moderate amounts of monounsaturated (olive and rapeseed oil and spreads) and polyunsaturated fats (soy, sunflower and corn oils and spreads, nuts, seeds, oily fish) can have beneficial effects on heart health. Remember, it is important to reduce the amount of fat to help you lose weight.

9. Quantity of the component
Key Message: If you are trying to lose weight, you may need to reduce your portions, to achieve a good overall balance between different food groups.

About two out of every three adults in the UK are overweight or obese. For diabetics, weight gain appears to increase insulin resistance (which means that your body cannot use insulin as it should). It has been shown to regulate glycemic (blood glucose) and increase the risk of developing diabetes. For more information on weight loss, click here

10. Diabetic products
Key Message: Diabetic products are not recommended.

These foods are of no use, can be high in calories and fat, they are expensive, their effect is really bad on your health. so stay away from this types of foods and junk materials. THANKYOU

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